WOD: Judge Joe Brown
Friday, August 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat 3x20
Back Squat for load: #1: 20 reps #2: 20 reps #3: 20 reps
Score type: Load
Judge Joe Brown
4 Rounds 400m Run 40-30-20-10 Wall Balls
What Makes This Workout Effective
Today’s For Time workout challenges your lactic acid tolerance through high-rep back squats followed by a descending wall ball ladder under run-induced fatigue. The 3x20 squat protocol maximizes metabolic stress and motor unit recruitment in the quads and glutes, driving hypertrophy and strength-endurance adaptations. The subsequent 400m runs and wall ball sets train your ability to maintain power output and breathing rhythm while clearing hydrogen ions — a direct carryover to sustained effort in both sport and daily demands.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 3x20 at working load; 4 rounds: 400m Run, 40-30-20-10 Wall Balls (20/14 lb to 10/9 ft target) |
| Intermediate | Back Squat 3x20 at 65-75% 1RM; 4 rounds: 300m Run, 30-20-15-10 Wall Balls (14/10 lb to 9 ft target) |
| Beginner | Goblet Squat 3x15 with moderate dumbbell/kettlebell; 3 rounds: 200m Run or 250m Row, 20-15-10-5 Wall Balls (10/6 lb to 8 ft target or medicine ball thruster to 8 ft line) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Air squats, hip openers, and an empty-bar back squat build. |
| Strength | 25 min | Back Squat 3x20, choosing a load you can hold for all twenty reps. |
| WOD | ~25 min | Judge Joe Brown: 4 rounds of 400m run with wall balls descending 40-30-20-10. |
| Cooldown | 10 min | Quad, hamstring, and calf stretch. |
FAQ
Q: How should I pace the 3x20 back squats so I’m not destroyed for the conditioning piece?
A: Treat each set of 20 as three mini-sets of 7-7-6 with 3-5 breaths between clusters. Keep the bar moving — grinding reps spike cortisol and fry your CNS. Rest 3 full minutes between sets; this isn’t a metcon, it’s strength-endurance. If your form breaks down (chest caving, knees caving), drop 10-15% and finish clean.
Q: The wall ball rep scheme drops each round — should I push the runs harder knowing the reps decrease?
A: No. Run the first 400m at 85% effort so you can unbreak the 40 wall balls. The descending reps are a trap — accumulated quad fatigue from the squats and earlier wall balls makes the 30s and 20s feel heavier. Aim for consistent 400m splits (±5 seconds) and break wall balls into planned sets (e.g., 20-10-10, then 15-15, etc.) before you hit failure.
Q: I’ve never done 20-rep squat sets — will my lower back hold up?
A: Most people’s quads give out before their back if the load is appropriate. Use a weight you could hit 25-30 reps with fresh. Wear a belt if it cues you to brace, but focus on belly-breathing into your obliques each rep. If your back rounds or you feel hinge-y, switch to gob
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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